Baby, it’s hot outside! Staying hydrated this time of year (and any time of year), improves energy, metabolism and maintains blood pressure. We consume about 80% of our fluid needs from water, juice, milk, coffee and tea and 20% from food. Combine the foods high in water below to provide close to 2 cups of water! Any type of lettuce can be used as most are at least 95% water. Choose darker, leafy greens for more beta-carotene, vitamin C, vitamin K, folate and potassium.
Yogurt (plain/traditional) is also high in water (approximately 85%). Greek yogurt has been strained at least 3 times, so it yields less water, but a higher protein, lower sugar product.
2 cups butter (Bibb) lettuce or Romaine
1 chopped tomato
1 chopped bell pepper
1 chopped cucumber
1 cup chopped cauliflower
1 cup chopped radishes
1 cup chopped celery
½ cup plain/traditional yogurt (not Greek-style)
1 Tbsp. olive oil
1 Tbsp. lemon juice
1/4 tsp. salt
Freshly ground pepper (optional)
Clean and spin lettuce in a salad spinner. Add all other ingredients in a large salad bowl.
Whisk dressing ingredients together. Toss salad with dressing prior to serving.
Makes 4 (2 cup) servings. Per serving: 86 calories, 4.2 gm fat, 9.5 gm carbohydrate, 2.3 gms fiber, 3.4 gm protein, 2 mg cholesterol, 212 mg sodium